Ship Gym – Day 1

Program: Ship Gym - Day 1 Date: February 10, 2026 13:04 Duration: 36 minutes Total Volume: 3,800 lbs

Exercises

Exercise	Sets	Details
Pull Up	3	5 x 0 lbs, 5 x 0 lbs, 5 x 0 lbs
Bench Press (Dumbbell)	3	12 x 55 lbs, 12 x 55 lbs, 8 x 55 lbs
Bent Over One Arm Row	3	12 x 0 lbs, 12 x 0 lbs, 12 x 0 lbs
Lateral Raise	3	10 x 20 lbs, 10 x 20 lbs, 10 x 20 lbs
Bicep Curl	3	10 x 0 lbs, 10 x 0 lbs, 10 x 0 lbs
Triceps Extension	3	12 x 40 lbs, 12 x 40 lbs, 12 x 40 lbs
Hanging Leg Raise	3	12 x 0 lbs, 12 x 0 lbs, 12 x 0 lbs